Creamy Lemon Pea and Spinach Risotto
A comforting, vibrant whole-grain risotto featuring sweet green peas, tender baby spinach, fresh lemon, and creamy goat cheese. High in plant protein and fiber, this dairy-friendly meal preps four generous portions easily.
Prep
15 min
Cook
25 min
Total
40 min
Makes
4 servings
Created together. Shared with you.
Made by Claire + Lila
Claire created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Saucepan
Time saver
Store leftover portions in airtight containers in the refrigerator for up to 3 days. Reheat gently on the stovetop with a splash of water or broth to restore creaminess.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Heat the vegetable broth in a medium…
- 01
Heat the vegetable broth in a medium…
Heat the vegetable broth in a medium saucepan over low heat until warm, then keep it at a gentle simmer.
Look for: warm, then keep it at a gentle simmer
Tap card to mark done - 02
Heat the olive oil over medium heat…
In a large wide saucepan or Dutch oven, heat the olive oil over medium heat until shimmering.
Look for: shimmering
Tap card to mark done - 03
Add the chopped shallot and garlic clove…
Add the chopped shallot and garlic clove to the pan, sautéing for 2 to 3 minutes until soft and translucent.
Look for: soft and translucent
Tap card to mark done - 04
Stir in the arborio rice and toast…
Stir in the arborio rice and toast for 2 minutes until the edges of the grains become translucent.
Look for: the edges of the grains become translucent
Tap card to mark done - 05
Ladle about 120ml (1/2 cup) of the…
Ladle about 120ml (1/2 cup) of the warm vegetable broth into the rice, stirring constantly until the liquid is mostly absorbed.
Look for: the liquid is mostly absorbed
Tap card to mark done - 06
Continue adding the warm broth one ladleful…
Continue adding the warm broth one ladleful at a time, stirring frequently and waiting until each addition is absorbed before adding the next, cooking for 18 to 20 minutes total until the rice is tender with a slight bite in the center.
Look for: each addition is absorbed before adding the next, cooking for 18 to 20 minutes total until the rice is tender with a slight bite in the center
Tap card to mark done - 07
Stir in the green pea
Stir in the green pea, baby spinach, nutritional yeast, lemon zest, and lemon juice during the final 3 minutes of cooking until the spinach is completely wilted and the peas are bright green.
Look for: the spinach is completely wilted and the peas are bright green
Tap card to mark done - 08
Remove the pan from the heat and…
Remove the pan from the heat and gently fold in the goat cheese until melted and creamy.
Look for: melted and creamy
Tap card to mark done - 09
Season with freshly ground black pepper and…
Season with freshly ground black pepper and divide into four equal portions, serving two immediately and transferring two into airtight storage containers for lunch meal prep.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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